Of course, the first thing those who want to lose weight begin to train intensively. But do not forget that up to 70% of success in this difficult task is not the intensity, regularity or frequency of training, but nutrition. At the same time, the achievement of the goals set is possible only if all these conditions are met in a complex. Separate training, no matter how intense and frequent they are, will not lead to weight loss if you do not follow the regimen and do not follow the composition of the diet.
Undoubtedly, training allows you to speed up the process of burning fat, add relief, give tone, elasticity and endurance to the muscles. But with insufficient nutrition, there will not be enough strength for full-fledged workouts, and instead of relief, you will get muscle atrophy, since due to a lack of nutrients, the body will draw energy not only from subcutaneous adipose tissue, but also from muscle tissue. Muscle tissue is quite an “expensive” “accessory” for the body to maintain, so to speak. Their very presence requires large energy costs, unlike fat. Therefore, experiencing a lack of energy, the body first of all gets rid of the muscles, so as not to spend the missing resources on their maintenance.

Nutrition in the process of losing weight in combination with training should be balanced, complete and varied. At the same time, you need to eat with appetite and pleasure, and not forcefully stuff unloved foods and dishes into yourself.

In addition, in the female body, male hormones that promote muscle growth are contained in much smaller quantities. Therefore, the process of gaining muscle mass in girls is much slower, and the loss is faster. With age, muscle volume, both in men and women, decreases due to a general decrease in hormonal levels. Also, due to hormones, the female body is more prone to weight gain than the male body. This is due to the characteristics and purpose of the female body to bear and feed children.
It is also worth considering the fact that subcutaneous fat is a reserve that has accumulated over the years, and the body will use it last and only in the most critical situation. Such a situation can be both a complete refusal of food, and a lack of carbohydrates in the diet. If we are talking about proper nutrition, then there can be no fasting, except perhaps for one fasting day per month. For girls to lose weight, it is enough to reduce the amount of carbohydrates in the diet to 1-2 grams per kilogram of weight. At the same time, it is also not recommended to sharply reduce the amount of proteins and fats: their amount should be 2 and 0.5 g, respectively.

But these are only general recommendations, it is better to calculate the exact proportions depending on the type, intensity and frequency of physical activity. Cardio helps to quickly burn more fat, strength requires an increase in the amount of protein in the diet. On the day of training, you can add about 20% to the average amount of carbohydrates so that the body has the opportunity to effectively use them. At the same time, do not forget that you need to eat food no later than 2-3 hours before the start of a workout to give the body the opportunity to extract all the nutrients necessary for physical activity. Before training, it is better to give preference to light meals containing complex carbohydrates: rice, buckwheat, cereals, etc., as well as an increased amount of protein: fish, chicken, lean meat.

After training, it is better to take a break from eating for another 2 hours - then the body will use the accumulated, and you will lose weight. It is better if the meal after a workout is saturated with protein foods - they are needed for muscle recovery. It can be cottage cheese, eggs, lean meat, fish, seafood or mushrooms.